1. Change your diet and eating patterns. For the next two months eat smaller portions and stop eating anything other than celery or popcorn ( skip the butter and salt ) for your last four hours before sleep! ( You can substitute any very low-calorie snack for celery or popcorn. ) Many successful weight losers have enjoyed eating five or six mini-meals instead of the usual big 3.
2. Exercise - in whatever form or type you can - for at least 30 minutes every day. Any exercise that raises your heart rate and gets you breathing harder is ideal! Every day! Once you start feeling comfortable with half an hour - start adding a few minutes. The more you do the quicker you lose those extra, unwanted pounds! Here's a fun way to burn calories while you tone -
Try to keep eating healthy foods. Start your day with a protein rich, healthy breakfast. Keep an eye on your calories. Cutting calories is actually very simple. Reduce the amount of saturated fat you eat. How can you tell which fats are good for you?
Populations that tend to eat more saturated fat have higher cholesterol levels and more heart disease than those with lower intakes. Reducing the amount of saturated fat in your diet is a very effective way to lower your LDL. Lowering your LDL is good for your heart - and your whole body!
Saturated fat is usually solid at room and refrigerator temperatures. It is found in greatest amounts in foods from animals, such as fatty cuts of meat, poultry with the skin, whole-milk dairy products, and lard, as well as in some vegetable oils, including coconut and palm oils. Numerous studies have shown that too much saturated fat in the diet leads to higher LDL levels.
Unsaturated fat is most often liquid at room and refrigerator temperatures. Unsaturated fat occurs in vegetable oils, most nuts, olives, avocados, and fatty fish - like wild caught, cold water salmon. ( Always try to avoid farm raised fish - they tend to have too much extra baggage - in the form of farm chemicals. )
When used instead of saturated fat, monounsaturated and polyunsaturated fats help lower blood cholesterol levels. Monounsaturated fat is found in greatest amounts in foods from plants, including olive, canola, sunflower, and peanut oils. Polyunsaturated fat is found in greatest amounts in foods from plants, including safflower, sunflower, corn, soybean, and cottonseed oils, and many kinds of nuts.
The healthiest fat is called omega-3 fatty acids, which can help guard against heart disease! Salmon and walnuts and avacadoes are all good sources of those omega-3 fatty acids!
Try to limit your total fat intake to around 30 or 35% of your daily calories. When you consume more unsaturated fat, be careful to reduce your intake of trans fat. These unhealthy trans fats are found in stick margarine, baked products such as crackers, cookies, doughnuts, and breads, and fried foods. ( Why are all these good foods so bad for us? )
You can eat healthy foods every day and still not lose weight unless you get that all important exercise.
Why not start today. Write down 30 minutes in your planner and then make that appointment. Schedule some time for yourself every day. Toss some healthy veggies in the crock pot and go walk or play for 45 minutes while your heart healthy foods are warming up! Try a variety of exercise.
Try these simple steps for two short months and see how much better you look and feel.
and try jumping rope a couple times a week. Want better results? Try it every day! Do you have stairs in your building? Do the stairs at lunch. Run up the stairs as often as possible. Take 2 stairs at a time. Here's another effective exercise routine to tighten and tone your lower body:
